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Home » Uncategorized

Easy Meal Prep Recipe, Comforting Lentil Stew.

Updated: Jan 22, 2025 | Published: Nov 29, 2019 | by Patricia Granek | 4 Comments

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Is there anything better than a healthy and easy meal prep recipe? Let me tell you this vegan lentil soup recipe or lentil stew is amazing. Warm, comforting and totally satisfying. It is made with simple (cheap) whole food ingredients for an easy plant-based family recipe.

bowl of lentil stew with a hand scooping up a bite
FAMILY STYLE LENTIL STEW, easy meal prep recipe
Jump to:
  • Bring The Family Together
  • A Healthy 1 Pot Recipe
  • How to Make Lentil Stew
  • Kick up your lentil stew with cinnamon
  • Looking for more...
  • 📖 Recipe

The best thing about this recipe is just how easy it is to make. Well actually maybe the fact that it is easy, cheap, and healthy makes it a winner.

But seriously, this is a perfect recipe to make when you are tired of cooking elaborate meals, or on a busy weeknight, or when you are in need of a cheap meal that can serve many mouths. It is actually our go-to recipe after the holiday. Because the thought of cooking anything more elaborate than this easy vegan lentil soup recipe breaks my mind.

Oh and here is one more reason to love this recipe. This healthy meal prep recipe can be batch made and freezes very well. So you can have healthy and easy lunches all week long!

Bring The Family Together

Like most foodies, my husband and I do enjoy elaborate fancy-rich meals. And after transitioning to a vegan diet I thought I needed to compensate for the lack of meat with rich flavours and weird ingredients. But this could not be farther from the truth. And thanks to my kids that perspective has totally changed, thank goodness right?

Isn't the goal of every mom to cook delicious yet simple meals? No parent wants to be exhausted or stressed with a sink full of dishes by dinner. We want to relax at the table, eat, talk, and then have the time to be together and play before bed. At least that is true for me.

I have learned to rely on simple meals like this vegan lentil soup recipe for this reason. You see not too long ago my oldest son mentioned that he asked Santa for a kitchen robot. When I asked him why he replied, "So you don't have to spend so much time in the kitchen Mommy". This broke my heart and melted it all at once.

It made me realize that my family doesn't need rich, elaborate meals. Weeknights are so short with our busy schedule. And our kids miss us and just want to be WITH us. And they should be more important than dishes right? So bring on the 1-pot simple recipes, please.

Top down view of vegan lentil stew in a giant pot on a wooden table

A Healthy 1 Pot Recipe

Lentils are something I try and feed to my family a few times a week. This is because they are super high in iron and zinc. Therefore they should be a part of everyone's diet, especially vegans and vegetarians. If you're curious about all the benefits of lentils and want some more lentil recipes then you can check out this post Spiced lentil buddha bowls.

45 degree angle of a bowl of stew with rice topped with avocado on a wooden table surrounded by smaller bowls of stew

There are so many easy lentil recipes and I find lentils to be one of the best replacements for meat in many dishes. Lentils make a great bolognese sauce and are easy enough to add to a rice or noddle bowl. It is one of the first beans my kids loved after we transitioned to a vegan diet.

How to Make Lentil Stew

Like I mentioned before this recipe is so so easy. All you need is 1 pot and a hand full of simple ingredients. You an also change the vegetables you use to whatever is in season. Make sure to check your fridge for expiring veggies that you could easily add in.

We love carrots, celery, potatoes, beans, kale, spinach, and sometimes no veggies at all.

Wooden table with two small bowls of spices including bay leaves, Italian seasoning, salt, paprika, cumin
Birds eye view of a wooden table with bowls of diced carrots, onions, garlic, potatoes, lentils, green beans and spices

Kick up your lentil stew with cinnamon

Yes, I added cinnamon to this recipe! And you can thank me later after you try it. I actually got the idea to add cinnamon in after trying a spiced taco recipe by Foodbymaria! It was a game-changer recipe! So I thought to experiment adding it to our lentil stew. Cinnamon is high in antioxidants and adds a rich wonderful flavour to this stew!

Looking for more...

Anyhoo, I'll keep today's post short and head on to the recipe! I hope you enjoyed this easy healthy family recipe. For more recipes like this please be sure to check out these:

  • The easiest eggplant meatball recipe
  • High protein meal prep meatballs
  • Kid-approved crispy vegan chicken fingers
  • Vegan shepherd's pie

Let's CONNECT! If you make this recipe please like and comment, that would mean a lot to me! And tag me with your re-creations so I can share over on Instagram!

Until then, tchau

📖 Recipe

meal prep pot of lentil stew sitting on a wodden table

Easy vegan lentil stew recipe

Patricia Granek
A delicious and super simple vegan lentil stew recipe. Made with simple cheap ingredients. A great recipe for large families or when you need to meal prep. serve alongside rice or add to a thermos for easy work and school lunches.
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 30 minutes mins
Total Time 45 minutes mins
Course Main Course
Cuisine Gluten-free, Vegan
Servings 10 serving
Calories 212 kcal

Ingredients
 

  • 2 cups green lentils
  • 1 tablespoon olive oil extra virgin
  • 1 white onion diced
  • 2 cloves garlic minced
  • 2 cups white potatoes diced (2 small potatoes)
  • 2 cups carrots dices (about 1 medium carrot)
  • 2 cups green beans diced
  • 2 cups kale chopped
  • 2 tablespoon Italian seasoning
  • 2 teaspoon paprika
  • 2 teaspoon cumin
  • 2 teaspoon garlic powder
  • 2 teaspoon cinnamon
  • 2 bay leaves
  • 1 teaspoon crushed chili peppers
  • 6 cups vegetable broth
  • 1 cup water
Step-by-step imagesScroll back to find prep and cooking images and tips!

Instructions
 

  • In a large pot over medium heat saute the onions in the olive oil until soft. Then add in all the spices and garlic and a splash of the veggie broth. Cook until fragrant, about 3 minutes.
  • Next, add in the lentils and stir to coat. Then add in the remining veggie broth and water. Cover and bring to a boil.Tthen reduce the heat to medium high and cook the lentils for 20 minutes.
  • Now add in all the veggies and cook for another 15 minutes. Or until the lentils and veggies are soft.
  • Serve with some rice or top with some fresh avocado. Can be frozen in mason jars for 3 months or stored in the fridge for 4 days.

Nutrition

Serving: 1servingCalories: 212kcalCarbohydrates: 38gProtein: 12gFat: 2gSaturated Fat: 1gSodium: 599mgPotassium: 787mgFiber: 15gSugar: 4gVitamin A: 6347IUVitamin C: 28mgCalcium: 101mgIron: 6mg
Tried this recipe? I’d love to hear how it turned out in the comments !

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Photo of Patricia Granek smiling with hair down

Oi, Hi, I'm Patricia!

I'm a Brazilian-born mom of 3 living in Toronto, with a Ph.D. in Health Science. I've been gluten-free for over 10 years, and after years navigating my family's mixed dietary needs, I created AtMyTable—quick, reliable, allergy-friendly recipes inspired by my Brazilian roots, where every meal is delicious enough to bring everyone together at one table.

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